Archives of Physical Medicine and Rehabilitation
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Archives of Physical Medicine and Rehabilitation 2019
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Information/Education Page
Food for Thought: Basic Nutrition Recommendations for the Mature Brain
Mild changes in memory and the way that we
think can be normal as we age, but there are
actions you can do to take charge of your brain
health! We now better understand the importance
of healthy eating for brain health in older adults.
Doctors recommend healthy lifestyle changes to
maintain or improve brain health, which include
getting enough sleep, physical activity, and
eating healthy foods. With your brain in mind, we
created this page to help you adopt a healthy
lifestyle. Most of the foods that we discuss can be
found at grocery stores around your neighbor-
hood. In addition, table 1 has useful online re-
sources to help you keep your brain healthy.
General dietary recommendations for
the aging brain
Plan your meals keeping these tips in mind. It is
important to meet with a registered dietitian for
individual dietary advice.1-5
1. Eat whole grains with every meal
 Sources include whole grain bread (wheat,
rye, or barley), whole grain pasta, brown or
wild rice, quinoa, and oats.
 By eating at least 3 portions of whole
grains a day you give your brain energy in
the form of complex carbohydrates, B vi-
tamins (thiamine, riboflavin, niacin, and
folate), and minerals (iron, magnesium,
and selenium).
2. Eat a variety of fruits and vegetables every day
 Make your plate colorful!
 Eat berries, especially blueberries, at least
twice per week as they are packed with
protective substances called antioxidants.
 Eat dark green leafy and cruciferous vege-
tables (spinach, kale, parsley, broccoli,
asparagus, and Brussel sprouts) at least 6
times per week as these are rich in anti-
oxidants, vitamins K and C, and folate.
3. Eat legumes 3 or more times per week
 Legumes (peas, beans, lentils, soybeans,
and peanuts) are good sources of complex
carbohydrates, protein, folate, and fiber.
4. Limit red meat to once or twice a week
 Swap out red meat, which is high in un-
healthy saturated fat (lamb, beef, pork,
and sausages), for poultry (chicken or
turkey), fish, and beans and other legumes.
5. Focus on healthy fats
 Use extra-virgin olive oil instead of butter,
margarine, or vegetable shortening.
 Eat omega-3 rich foods from animal sources
such as fish (sardines, mackerel, herring,
salmon, sea bass, and trout) at least once a
week. Vegetarian? No problem! Plant sour-
ces of omega-3 fatty acids include flax
seeds, walnuts, and their oils, and Chia
seeds.
 Other sources of healthy fats include al-
monds, nut butters (eg, peanut butter),
seeds, olives, and avocados.
 Limit baked goods, fast foods, and fried
foods since they contain unhealthy satu-
rated and trans fatty acids.
6. Don’t forget about dark chocolate
 Dark chocolate has been shown to aid in
brain health and to improve mood,
learning, memory, and attention.
 Aim for a small square (2cm2cm) of dark
chocolate (>70% cocoa) 2 to 3 times a
week.
2 E. Philippou et al

Table 1 Resources
Alzheimer’s Association: Alzheimer’s and Public Health Resource Center https://www.alz.org/
Caregiver Tips and Tools https://www.alz.org/help-support/ The MIND diet and tips on how to follow
The MIND diet caregiving/daily-care/food-eating it.
https://www.alz.org/help-support/
caregiving/caregiver-health/be_a_
healthy_caregiver
Adopt a Healthy Diet https://www.alz.org/brain-health/adopt_ The DASH and Mediterranean Diets
healthy_diet.asp
Administration for Community Living https://www.acl.gov
Nutrition Services https://www.acl.gov/programs/health- The Administration for Community Living’s
wellness/nutrition-services Administration on aging
nutrition programs targeting older
adults.
Global Council on Brain Health www.GlobalCouncilOnBrainHealth.org
Brain-Food https://www.aarp.org/health/brain- Recommendations on nourishing your
health/global-council-on-brain-health/ brain health.
nutrition/
National Institute on Aging
Healthy Eating https://www.nia.nih.gov/health/healthy- Choosing healthy meals as you get older,
eating overcoming roadblocks to
healthy eating, serving and portion
sizes, maintaining a healthy weight
Abbreviations: DASH, Dietary Approaches to Stop Hypertension; MIND, Mediterranean-DASH Intervention for
Neurodegenerative Delay.

7. Spice up meals with herbs and spices
 Cook with herbs and spices and limit the
use of salt.
 Turmeric, cinnamon, clove, cumin, basil,
parsley, cayenne pepper, oregano, and sage
can all be helpful for brain health.
8. Stay hydrated
 Drink 6-8 8-oz glasses of water or non-
caffeinated herbal teas per day. This helps
to keep your entire body, including your
brain, in tip top shape.6,7
9. Drink caffeine, but in moderation
 Caffeine and antioxidants found in coffee
can improve mood and increase alertness
and attention.8
 Daily cups of green or black tea brewed from
tea leaves have been linked to brain health.
 However, aim for no more than 1-3 cups of
caffeinated tea or coffee daily, and limit
drinking caffeine in the afternoon and at
night as this can lead to poor sleep.
10. If you consume alcohol, enjoy a glass of red
wine with meals
 Red wine contains a number of antioxi-
dants, such as resveratrol, which have been
shown to be helpful for the brain.
 It is best to enjoy red wine in moderation,
in other words, one glass a night and al-
ways consume with meals.
11. Practice balance and do not overeat
 Control your portion sizes and eat protein-
packed snacks such as low fat yogurt with
walnuts or seeded bread or rice/quinoa cakes
with peanut butter, low fat cheese, or egg
whites to help prevent you from overeating.
Practical cooking tips
1. Cooking whole grains? Cook the whole bag
and store the extra portions in your freezer
for later use.
2. Make sure you always have lentils in your pantry
as they are the quickest legumes to prepare.

www.archives-pmr.org
Nutrition recommendations for the mature brain
3. Roasting salmon or other fatty fish? Roast an
extra filet and make a fish spread for tomor-
row’s sandwiches (puree the fish in a food
processor with herbs and add a tablespoon of
olive oil or tahini).
4. Store berries and other fruits in your freezer
to use in shakes or frozen desserts or to put
on top of yogurt and hot cereals.
5. Increase your vegetable intake by making an
antipasto! Mix a variety of vegetables with a
few tablespoons of olive oil and roast 20
minutes in a 450 F (230 C) oven.
6. Legumes are not only for vegans! Replace
beans for half of the meat you are cooking.
7. Make homemade soft drinks! Place fruit slices
and herbs (eg, mint, lemongrass) in a large
container of water and set aside to allow the
flavors to blend.
8. Thicken soup using nuts! Add a handful of
nuts to a soup and puree with a blender to
thicken and add flavor.
9. Experiment with spices! Cardamom goes great
with cauliflower and sage works well with
pumpkin.
10. Make your own sauces! Mix 4 tablespoons of
olive oil, 4 tablespoons of soy sauce, 1
crushed garlic clove, and 1 tablespoon of
chopped spring onion for a great sauce that
can be used on pasta or meat.
Authorship
This page was developed by the members of the
American Congress of Rehabilitation Medicine
(ACRM) Neurodegenerative Diseases Networking
Group and the ACRM Culinary Medicine Task Force:
Elena Philippou, RD, PhD (e-mail address:
Philippou.e@unic.ac.cy), Rani Polak, MD, Chef,
MBA, Ana Michunovich, DO, Michele York, PhD,
Julie M. Faieta, MOT, OTR/L, Mark A. Hirsch, PhD,
and Patricia C. Heyn, PhD, FGSA, FACRM.
Disclaimer
This information is not meant to replace the
advice of a medical professional. You should
www.archives-pmr.org
3
always talk to your health care provider if you
have any specific medical concerns or questions
about treatment. This Information/Education
Page may be used noncommercially by health care
professionals to help educate patients and their
caregivers. Any other reproduction is subject to
approval by the publisher.
References
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takes for water, potassium, sodium, chloride, and
sulfate. Washington (DC): National Academies
Press; 2005.
2. Institute of Medicine. Dietary reference in-
takes. The essential guide to nutrient re-
quirements. Washington (DC): National
Academies Press; 2006.
3. Masento NA, Golightly M, Field DT, Butler LT,
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cognitive performance and mood. Br J Nutr 2014;
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4. Morris MC, Tangney CC, Wang Y, Sacks FM,
Bennett DA, Aqqarwal NT. MIND diet associated
with reduced incidence of Alzheimer’s disease.
Alzheimers Dement 2015;11:1007-14.
5. Ngandu T, Lehtisalo J, Solomon A, et al. A
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decline in at-risk elderly people (FINGER): a
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6. Panza F, Solfrizzi V, Barulli MR, et al. Coffee, tea,
and caffeine consumption and prevention of late-
life cognitive decline and dementia: a systematic
review. J Nutr Health Aging 2015;19:313-28.
7. Petersson SD, Philippou E. Mediterranean
diet, cognitive function, and dementia: a sys-
tematic review of the evidence. Adv Nutr 2016;
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8. Solfrizzi V, Custodero C, Lozupone M, et al.
Relationships of dietary patterns, foods, and
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